Combating Restless Leg Syndrome

If you're one of the 7% of Australians who suffer from RLS (restless leg syndrome), you will understand the frustration associated with the symptoms.

People with RLS feel uncomfortable sensations in their legs, especially when sitting or lying down, accompanied by an irresistible urge to move about. The most distinctive feature of the condition is that lying down and trying to relax brings on the symptoms. Because moving the legs (or other affected parts of the body) relieves the discomfort, people with RLS often keep their legs in motion to minimise or prevent the sensations. They may pace the floor, constantly move their legs while sitting, and toss and turn in bed. As a result, many people with RLS have difficulty falling asleep and staying asleep.

In This Article

• RLS and Periodic Limb Movement Disorder
• When Do RLS Symptoms Occur?
• What Causes RLS? Common Triggers
• The Role of Iron, Magnesium and Other Nutrients
• How Magnesium Supports Relaxation and Sleep
• Natural Relief Tips for Restless Legs
• Video: Magnesium for Restless Legs
• When to See Your GP
• Where Turmeric Australia Fits In
• FAQs
• Our Simple Recommendation
• References

RLS and Periodic Limb Movement Disorder

More than 80 percent of people with RLS also experience a more common condition known as periodic limb movement disorder (PLMD). PLMD is characterised by involuntary leg twitching or jerking movements during sleep that typically occur every 10 to 60 seconds, sometimes throughout the night. The symptoms cause repeated awakening and severely disrupted sleep. Unlike RLS, the movements caused by PLMD are involuntary – people have no control over them.

Often it's a bed partner who notices the leg jerks first. If you wake up unrefreshed despite a full night in bed, or your partner mentions you kick in your sleep, it's worth mentioning to your GP.

When Do RLS Symptoms Occur?

Most people find the symptoms of RLS to be less noticeable during the day and more pronounced in the evening or at night, especially when falling asleep. For some people, the symptoms disappear by early morning, allowing for more restful sleep at that time. Other triggering situations are periods of inactivity such as long car trips, sitting in a movie theatre, long-distance flights, immobilisation in a cast, or relaxation exercises.

People often describe the feeling as crawling, creeping, pulling, itching, throbbing or "fizzy" sensations deep inside the legs, rather than on the skin.

What Causes RLS? Common Triggers

For many people there's no single clear cause, and RLS can run in families. Common contributors and triggers include:

• Low iron stores, even without anaemia
• Pregnancy, especially in the third trimester — it usually settles after birth
• Caffeine, alcohol and nicotine, particularly later in the day
• Certain medications, including some antihistamines, anti-nausea medicines and antidepressants
• Kidney disease and some nerve conditions
• Sleep deprivation, which can make symptoms worse in a frustrating cycle

The Role of Iron, Magnesium and Other Nutrients

Studies have shown that deficiencies of certain vitamins and minerals, such as iron, folic acid, magnesium and B vitamins, may contribute to RLS.

Iron matters most: iron is needed to make dopamine, a brain chemical involved in movement, and low iron in the brain is closely linked to RLS. Sleep medicine guidelines suggest iron treatment may help when blood ferritin is below about 75 µg/L — a level many doctors would otherwise consider normal. Ask your GP for a ferritin and iron studies test before starting iron supplements, as too much iron can be harmful. For food sources, read Moringa and Iron: Why Women Need More on our sister site, Moringa Leaf.

In a recent study conducted on natural alternative therapies to reduce the symptoms of RLS, participants given a nightly magnesium supplement reported the highest reduction in movement urges while falling asleep, as well as the highest increase in restful sleep ratings.

How Magnesium Supports Relaxation and Sleep

Magnesium has been shown to activate over 300 enzyme reactions in the body, translating to thousands of biochemical reactions happening on a constant basis daily. Magnesium is crucial to nerve transmission, muscle contraction and recovery, blood coagulation, energy production, nutrient metabolism, and bone and cell formation.

To fall asleep and stay asleep, your body and brain need to relax. On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed.

Although more studies need to be conducted regarding magnesium's effect on RLS, many people find it to be an effective way of promoting restful sleep.

Getting enough magnesium: Australian guidelines recommend around 310–320 mg a day for adult women and 400–420 mg for adult men. Leafy greens, nuts, seeds, legumes and wholegrains are great food sources. If you take a supplement, many people prefer to take it in the evening. For more on magnesium and rest, read Sleep and Recovery: Why Magnesium Matters More Than You Think on Nature's Help.

Natural Relief Tips for Restless Legs

• Cut back on caffeine and alcohol, especially after midday.
• Stretch before bed: gentle calf, hamstring and quad stretches for 5–10 minutes.
• Massage your legs, or use a foam roller in the evening.
• Try warm or cool: a warm bath, or a warm or cool compress on your legs, can ease the sensations.
• Move regularly: moderate daily exercise like walking or swimming helps, but avoid intense workouts close to bedtime.
• Keep a regular sleep routine, going to bed and waking at similar times each day.
• Distract your mind: reading or puzzles in the evening can make symptoms less noticeable.
• On long trips or flights, get up and walk or stretch every hour.

Video: Magnesium for Restless Legs

When to See Your GP

See your GP if restless legs:

• Regularly disrupt your sleep or leave you tired during the day
• Start during pregnancy
• Started after beginning a new medication
• Come with numbness, weakness or pain in your legs
• Are getting worse or spreading to your arms

Your GP can check your iron levels, kidney function and other possible causes, review your medications, and discuss treatment options if lifestyle changes aren't enough.

Where Turmeric Australia Fits In

Our Turmeric and Magnesium combination makes it easy to include magnesium in your evening wind-down routine, alongside turmeric for everyday wellbeing. Pair it with the relief tips above, and ask your GP about checking your iron levels.

Shop Turmeric & Magnesium →

FAQs

What is restless leg syndrome?

Restless leg syndrome (RLS) is a condition that causes uncomfortable sensations in the legs and an irresistible urge to move them, usually when sitting or lying down in the evening or at night. Moving the legs temporarily relieves the discomfort.

Does magnesium help restless legs?

Magnesium supports muscle and nerve function and relaxation, and many people find it helps them sleep. However, research on magnesium for RLS specifically is limited and mixed. Checking your iron levels is usually the first step.

Can low iron cause restless legs?

Yes. Low iron stores are one of the most common contributors to RLS, even if you aren't anaemic. Ask your GP for a ferritin test before taking iron supplements.

What makes restless legs worse?

Common triggers include caffeine, alcohol, nicotine, sleep deprivation, long periods of sitting, and some medications such as certain antihistamines, anti-nausea medicines and antidepressants.

How can I stop restless legs at night quickly?

Get up and walk around, stretch your calves and hamstrings, massage your legs, or try a warm bath or a warm or cool compress. Distracting your mind with reading or a puzzle can also help.

Is restless leg syndrome common in pregnancy?

Yes. RLS is common in pregnancy, especially in the third trimester, and usually settles after birth. Speak to your doctor or midwife, who may check your iron levels.

When should I see a doctor about restless legs?

See your GP if restless legs regularly disrupt your sleep, started after a new medication, began during pregnancy, or come with numbness, weakness or pain.

 

Our Simple Recommendation

Start with a GP visit and ask for a ferritin test — low iron is the most common fixable cause. In the meantime, cut caffeine and alcohol after midday, stretch and massage your legs before bed, keep a regular sleep routine, and include magnesium-rich foods or an evening magnesium supplement as part of your wind-down.

Shop Turmeric & Magnesium →

References

• Healthdirect Australia. Restless Legs Syndrome.
• National Institute of Neurological Disorders and Stroke. Restless Legs Syndrome.
• NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals.
• NHMRC. Nutrient Reference Values for Australia and New Zealand: Magnesium.

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About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.

Please note: This article is not intended to diagnose, treat, cure or prevent any disease. Results may vary from individual to individual.

Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Restless legs can be linked to iron deficiency, pregnancy, kidney disease and some medications, so see your GP for proper assessment. Don't take iron supplements without a blood test, as too much iron can be harmful. Magnesium supplements may not be suitable for people with kidney disease and may interact with some antibiotics, osteoporosis and thyroid medications. Always consult a qualified healthcare professional before starting a new supplement.